As I get older, winter gets colder. Or maybe it just seems colder and I’m becoming a big baby about it. Whichever it is, I love to make soup during the frigid winter months. It makes me feel warm and cozy inside, plus it’s super healthy and a great way to get veggies into the kids.
This Sausage, Kale, and Bean Soup is the perfect winter soup. Not only is it filling, but it’s also chalked full of healthy ingredients:
- Kale – One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate, magnesium, and iron.
- Beans – high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.
Okay, so this soup is filling, nutritious, and of course, delicious! But it’s also made in the slow cooker which makes it easy to throw together.
I also love the little added flavor kick of the hot Italian chicken sausage.
So the next time you’re craving some hot soup, I highly recommend trying this one!
Recipe adapted from Full Measure of Happiness
Ingredients
- 2 hot Italian chicken sausages
- 1/2 yellow onion, chopped
- 2 cloves garlic, minced
- 3 cups no-salt added chicken broth
- 1 cup water
- 3 small potatoes, peeled and diced
- 1 large bunch kale, chopped
- 1 can no-salt added mixed beans
- 1/2 cup dry quinoa
- salt and pepper to taste
- shredded part-skim mozzarella cheese (optional)
Instructions
In a skillet, brown the sausage, onion, and garlic (you can skip this step, but it tends to add a little more flavor). Transfer sausage mixture to your crock pot. Add potatoes and pour broth and water over top. Set crock pot to low and cook for 4 hours.
Add kale, beans, and quinoa and cook for an additional 45 minutes, or until the quinoa is cooked.
Spoon hot soup into bowls and sprinkle with mozzarella cheese.
Notes
Cal: 238 Fat: 4g Protein: 18g Fiber: 7g Sodium: 300mg Sugar: 5g
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Oh, yummy, yum,yums!!! And all my favourite ingredients as well! Gonna make this soup soon! Thanks.